Author Archives: admin

EMOM x 8 Odd min – 2 rope climbs to 15ft for efficiency Even min – 10 bar facing burpees might be one of the toughest emom’s we’ve done this cycle. I wanted to spend more metal time thinking about … Continue reading →

For time 150 DU’s 60 wallballs 30 chest to bar pullups 150 DU’s 7:45 Felt way better with a better approach but even then still left some out there. First set of dubz did 100/2 breaths/50 At first i wanted … Continue reading →

A1 – Plate pressouts from squat hold x 8-10, rest 30 sec A2 – Sandbag bear hug reverse lunges x 8-10 alternating steps, rest 45 sec A3 – Goblet hold alternating cossack squats x 8-10, rest 60 sec x 3 … Continue reading →

A – Power snatch triple with less than 10 sec bt lifts, build to quality triple for the day. 185 Wanted 195 but don’t think quality would’ve been super high B – Front Squat x 6/Split jerk x 1 – … Continue reading →

5 min @ EN2 (Less than 75% HR) on the following machines Run Ski A/B Row RPE – 6-7 800m on run – this includes the massive gnarly hill that we have 1100m ski 54 cals 1200m row   *Track … Continue reading →

EMOM x 8 Odd min – 2-3 ring MU Even min – 6 BBJO @ 24in ring work felt really good today, just a couple of key things I was forcing on made a big difference today   + EMOM … Continue reading →

For time 150 DU’s 60 wallballs 30 chest to bar pullups 150 DU’s 8:58   Really bummed with myself, not necessarily my performance, but my mental effort here. I was not comfortable at all with high respiration rate. I went … Continue reading →

A1 – Plate pressouts from squat hold x 8-10, rest 30 sec A2 – Sandbag bear hug reverse lunges x 8-10 alternating steps, rest 45 sec A3 – Goblet hold alternating cossack squats x 8-10, rest 60 sec x 3 … Continue reading →

EMOM x 10 (use same bar, build in load from last week) Odd min – 1 squat snatch Even min – 2 power snatches 165 x 3 sets 175 x 2 sets The sets of power snatch @ 175 felt … Continue reading →

Quadruped hip CAR’s x 2/direction/leg, slow and controlled (https://youtu.be/AY98y2yNjo4?t=28s) done + Hanging straight leg small circles x 5/direction/leg, slow and controlled (https://youtu.be/7Ey14oM9md0?t=11s) done + RKC plank HARD contraction 8 sec on, :52 sec rest x 8 done + Run 400m … Continue reading →